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This might give you some ideas:
http://caminosantiago2.blogspot.com/2011/08/lunch-on-camino-santiago.html[/
Thank you.
Thanks. I tend to lose power if I go more than 4-5 hours without eating. It then takes about an hour to regain my power. I can't be sitting on the side of the road waiting for my lunch to kick in before trekking on.My favorite walking snacks on the Camino were bananas, peanuts and dark (70% if possible) chocolate. Gives you potassium, carbs and protein and is fairly organic.
Thanks! I appreciate the info and the picture.I had my fair share of bread (with chorizo and/or tuna and/or tomato and/or cheese and/or eggs).
The main issue I have is the bread gets hard very soon and the combination can be very dry when outside in a hot day. My last 2 caminos I forgo the Spanish bread with the regular American type slice bread. They can be kept longer (take about 3 days to finish them), can also to be squash (to certain degree) inside the backpack.
I just take the effort to prepare them for the next day's lunch. Took a few more plastic bags to store the ready made sandwiches when buying fruits at the supermarket. Eat one or two of those for breakfast and pack one or two for lunch. Lunch is pretty much sandwiches, crisps and a can lemon drink.. and fruits. Dinner is mostly outside at restaurant or platos combinados (plate combination). Occasionally if I have the time might cook a pasta dish if the kitchen in the albergue is well equipped.
You can get snacks like that in a lot of the towns. I would hit the grocery/mercado the day before and get what I needed for the next day's walk. Sometimes I'd get a stick of chorizo and some cheese.Thanks. I tend to lose power if I go more than 4-5 hours without eating. It then takes about an hour to regain my power. I can't be sitting on the side of the road waiting for my lunch to kick in before trekking on.
AAaaahhhh Aquarius.....aside from water and wine my favorite drink on the Camino. I can't wait to go again in 7 weeksChorizo, cured ham and dark artisanal chocolate. And Aquarius Free.
... Drinking at least a liter of water every day helped me a lot ...
Drinking, at least, between 2.5 - 3 litres of water every day is better for preventing tendonitis, etc., etc.
Tortilla is my favourite breakfast. Mixed salads when they are on offer seems to be about the only vegetable in the pilgrim menus.
Yup. I drank at least 3-4 liters of water a day on my Caminos. I would start off in the morning even before I began walking with 1/2-1 liter of water. One is more dehydrated than they realize when they first wake up.Drinking, at least, between 2.5 - 3 litres of water every day is better for preventing tendonitis, etc., etc.
Tortilla is my favourite breakfast. Mixed salads when they are on offer seems to be about the only vegetable in the pilgrim menus.
Your skin looks great, Mark!Yup. I drank at least 3-4 liters of water a day on my Caminos. I would start off in the morning even before I began walking with 1/2-1 liter of water. One is more dehydrated than they realize when they first wake up.
Water flushes out toxins and keeps the joints lubed.
ha ha...thank youYour skin looks great, Mark!
Thanks. That is a lot of good information. I appreciate the time you took to do this.I will add my 2 cents to the discussion. For my body at my age, if I am doing really heavy exercise for long periods of time (say a 120 mile bike ride on a hot day), I need to proactively refuel and rehydrate or I "bonk" and my performance falls way off.
That said, some form of carb/electrolyte each hour, about 1/2 to 1 liter is needed, especially in heat. I like Gatoraid, but there are others. http://www.runnersworld.com/hydration-dehydration/what-sports-drinks-you-should-be-drinking
Additional water is fine, but an electrolyte with magnesium and salts is important. Long distance runners end up in the hospital from drinking to much just water. I also need to have some protein every 2 hours to keep going for a long day of exercise. I usually prefer some kind of meat, maybe with a little cheese. Sausage or beef jerky are my favorites. On my Camino, I intent to buy hard sliced sausage or ham as often as I can and take a bunch of zip-lock bags with me. In Europe for picnics, I find that 100 grams of sausage makes 2 nice big servings.
On long multi-day exercise adventures, I feel that muscle recovery is critically important. As such, I like to get a protein shake or chocolate milk for lunch (immediately --within a half hour---after I stop so I am ready for a hard afternoon of exercise) and at the end of the day (within half an hour of stopping so the next day I will be recovered to do it again). In running there is a lot of research into recovery drinks and the amount of protein and carbs required per pound of body weight taken within in a half hour of ending your strenuous work out. On a Camino, this is going to be a day after day after day kind of work out where recovery is critical.
http://vancouversun.com/news/commun...epted-recovery-drink-after-strenuous-activity
http://www.runnersworld.com/ask-coach-jenny/the-skinny-on-recovery-drinks
Good luck.
LOL .... but omg 3 or 4 liters !!! I try very hard but 2 liters of water is kind of the max I can do. That is why I add some cans of Aquarius....Your skin looks great, Mark!
ha ha....LOL .... but omg 3 or 4 liters !!! I try very hard but 2 liters of water is kind of the max I can do. That is why I add some cans of Aquarius....
You are absolutely right....some fear the "pit stops"ha ha....
Three liters is only six standard water bottles. First one or two of the day first thing in the morning and really not that hard to down five or seven more over the course of several hours and miles before I reach my stop for the day.
Mind you, it does make for a lot of "pit stops" along the Camino, and I think that prospect is why so many pilgrims don't hydrate enough.
Obviously some days on the Camino you need less water than others. All my Camino walking has been during the summer months.
You are absolutely right....some fear the "pit stops"(women for sure ! ) I train in FL all year where it's mostly hot to very hot and worse....humid. Even here I only drink 1 to 2 liters of water a day. I know, not enough. But yes...I will make it my goal to drink at least 2.5 liters of water coming Camino. And....my favorite Aquarius drinks
Would some of you "Camino Veterans" please share what you have learned by experience about good nutrition on the trail and what worked for you as far as meals or snacks, for keeping up your energy, and what didn't work so well. How did you prevent "hitting the wall"?
Many albergues will make a sandwich for you to take along. It's usually serrano ham, tortilla, or sweet ham some do escalivada (grilled vegetables) or cheese. I always carry a bag of mixed nuts/fruit/seeds and a couple of pieces of fresh fruit. Take advantage of any markets & shops you find along the way as they can be few and far between. If you are arriving on the late train from Bayonne to SJPP and intend leaving early in the morning, buy your food for the next day at the little shop beside the station as you may not be able to do so early the next morning.Would some of you "Camino Veterans" please share what you have learned by experience about good nutrition on the trail and what worked for you as far as meals or snacks, for keeping up your energy, and what didn't work so well. How did you prevent "hitting the wall"?
I remember seeing a group of German walkers drinking a beer with their breakfast. They weren't a party crowd, so I figured it was either cultural or good for energy. One morning, I hyper-rationalized that I was in Spain so I should do as the Germans do, and I discovered that a good beer with breakfast really helped with the walking, probably for the same reason as my wine + juice + water bottle.Beer was my 1400 snack
Taking a different tack on this subject, conditioning should be considered (not saying you have not, Joodle). There are lots of great ideas suggested here, and all, even the beer with breakfast, are good.How did you prevent "hitting the wall"?
I tend to lose power if I go more than 4-5 hours without eating. It then takes about an hour to regain my power. I can't be sitting on the side of the road waiting for my lunch to kick in before trekking on.
I found the answer was never to go past an open bar in a village - just in case there wasn't another one for a while. Towns are different. I think my pattern was remarkably similar to many others already described. I would carry a combination of nuts, dried fruit, chocolate and sweets to nibble on should I need that. Each evening I would try and buy three pieces of fruit, along with bread and a little cheese or meat if that was available. Remember that in many small villages, bread is delivered, and tiendas might not have a large supply or variety available late in the day.Thanks. I tend to lose power if I go more than 4-5 hours without eating. It then takes about an hour to regain my power. I can't be sitting on the side of the road waiting for my lunch to kick in before trekking on.
Would some of you "Camino Veterans" please share what you have learned by experience about good nutrition on the trail and what worked for you as far as meals or snacks, for keeping up your energy, and what didn't work so well. How did you prevent "hitting the wall"?
The hard part was just stopping at 1 2 glasses after about an hour I wanted to take a nap.I remember seeing a group of German walkers drinking a beer with their breakfast. They weren't a party crowd, so I figured it was either cultural or good for energy. One morning, I hyper-rationalized that I was in Spain so I should do as the Germans do, and I discovered that a good beer with breakfast really helped with the walking, probably for the same reason as my wine + juice + water bottle.
Soup? Have never seen it In bars, but oh would it ever hit The spot on cold rainy days!Hi, I always bought yogurt the night before and that coupled with a banana and cafe con leech keep me going all morning. Lunch was usually tortilla or bocadillos but I was travelling with others so we often shared and it was plenty. Usually a piece of fruit to finish. Very occasionally we would find a cafe or small restaurant that had soup. Really welcomed on rainy days. And always had small bags of almonds to snack on. Dinner was never an issue.
Enjoy
Never realised where The wore windfall ca me from.I find there is nothing better for a reviver than a bit of fresh fruit. It gets me through those last 5 kilometres. During summer cherries, berries, in late summer fresh figs (my favourite), in autumn grapes and apples, bananas all year round. Apart from the bananas, the others are locally grown and abundant. I never, ever, steal from the trees or vines, but I have picked up windfall apples.
We are on the Camino now. We eat very little bread while walking, but shop the night before for ,cheese, sweet peppers, fruit and usu asually carry dark chocolate. There are times we buy sauageo r pepperoni. In the Basque region we found a sweet dry sausage reminded me of Laup Chong, Chinese sausage. They have good protein bars AL so. Remember to hydrate.
That sounds good to me. I love sweet peppers, cheese and chocolate. I'll be in hog heaven. I too have to watch the bread intake. Thanks!We are on the Camino now. We eat very little bread while walking, but shop the night before for ,cheese, sweet peppers, fruit and usu asually carry dark chocolate. There are times we buy sauageo r pepperoni. In the Basque region we found a sweet dry sausage reminded me of Laup Chong, Chinese sausage. They have good protein bars AL so. Remember to hydrate.
We started in mid-March had snow in the Pyrenees and snow several other places. Intermittent rain and sunny days. It has been raining here in Santiago the last couple of days. Just like home in the Seattle area.How's the weather? Looking cold and wet on the forecasts
I'm on my Camino Frances now. I've been a vegetarian for 46 years so have studied nutrition, I've had to because of all the challenges and arguments, but that's another story.Would some of you "Camino Veterans" please share what you have learned by experience about good nutrition on the trail and what worked for you as far as meals or snacks, for keeping up your energy, and what didn't work so well. How did you prevent "hitting the wall"?
Sounds devine! Are sundried apricots and sultanas readily available or are they processed with sulphites?How does dried apricots, cashews, walnuts, almonds and sultanas sound?
The apricots were dark and only semi-dry and moist. I've run out. Because they were dark, I doubt they were loaded with chemicals. The ingredients list says "conservadores" and some numbers, so I guess that's preservatives. EU food laws seem pretty strict. The dried fruit bags I have are Dia home brand. I'm down to sultanas and dates. Under the circumstances, I'm not being overly fussy about chemicals. I'll hunt in Leon on Monday to stock up again. I have to take what's in stock, shelves haven't been stocked with the same items in different cities. Dia's nuts were very fresh, even the walnuts which I find is the test. Stale walnuts are pretty unpleasant.Sounds devine! Are sundried apricots and sultanas readily available or are they processed with sulphites?
@Robo , in larger grocery story stores you can find sugar free Aqurius, "Aquarius libre". Unfortunatley not as common in bars and small shops. But Aquarius ends up costing a pretty penny day after day. I bring effervescent tablets like Nuun or Zym.
I wanted to test how I would do in a long walk both physically, mentally and nutritionally, so just did a 50km trail hike with 1500m elevation gain in 8.5 hours. I stopped 2 times for around 6-7 minutes to eat a sandwich and 1 time to switch socks before trail running.
Café Con Leche, Tortilla, Bananas, Paella, Bocadillo, Vino Tinto, and a couple of dozen other 'staples'.
I am really eager to try out Spanish fruit, bakeries, wine and will taste local cooked food as much as possible. I don't like coffe, but I think I have not come across a thread in this forum without reading Cafe Con Leche, so I will definetly take a sip into my girlfriend's to see what the hype is all about
I also wanted to test this 'menu' because it is low budget (costs around 8 euros for a day), and convinced me that if we can't come up with the golden 30 euros/day we can still make the Camino adding some low budget days.
These types of tablets are found here is outdoor stuff shops and running stuff stores. Some even have caffeine for those last 4 km!I might just bring some more 'medicinal' type powder sachets or effervescent tablets like you suggest. I don't know those brands but will find similar...
Also shops sometimes sell gazpacho in small juice type boxes, perfect for a quick energising snack with some bread, cheese, cherry tomatoes etc.
Just a note for those who think bread is a healthier alternative to pastries: Anything made with flour, sweet or not, breaks down in the body in the form of sugars. The pastries probably have more fat, so bread would be a slightly leaner choice, but not necessarily a more healthful one...
My wife and I walked last year from Paris to Santiago (80 days),we are raw vegans so only ate fresh fruit and veges,this may sound extreme to some but its what we do,we had lots of energy,lots of bananas, oranges, stone fruit,melons,apples etc.We will do the same again this year,the primative and the North Camino.B T W we are both 70 ish,Good Luck Alan & Janette.Would some of you "Camino Veterans" please share what you have learned by experience about good nutrition on the trail and what worked for you as far as meals or snacks, for keeping up your energy, and what didn't work so well. How did you prevent "hitting the wall"?
Wow! Let me emphasize that again Wow! With all the blood sausage, fish & meat served in pilgrim menus did you eat primarily from the markets/stores?My wife and I walked last year from Paris to Santiago (80 days),we are raw vegans so only ate fresh fruit and veges,this may sound extreme to some but its what we do,we had lots of energy,lots of bananas, oranges, stone fruit,melons,apples etc.We will do the same again this year,the primative and the North Camino.B T W we are both 70 ish,Good Luck Alan & Janette.
Yes after being on this lifestyle for 14 years we are quite used to it.The hardest part of it on the Camino was sometimes having to carry an extra few kilo's of fruit,however we keep our packs around 7kg, so 3kg of fruit extra for a few hours is ok. We stock up every chance we get,stores supermarkets,even some cafe's have bananas and oranges.The end of the day we buy enough for dinner and the next morning. If we run short anytime we just tough it out,fasting is ok right!!!Wow! Let me emphasize that again Wow! With all the blood sausage, fish & meat served in pilgrim menus did you eat primarily from the markets/stores?
I've been a vegetarian for 46 years. I'm interested in veganism for purely ethical reasons but have never made the jump. I prefer to use rather 'conservative' medical/scientific/nutritional info so I keep an eye on essential amino acids, for instance. In other words I keep a close eye on my protein intake.My wife and I walked last year from Paris to Santiago (80 days),we are raw vegans so only ate fresh fruit and veges,this may sound extreme to some but its what we do,we had lots of energy,lots of bananas, oranges, stone fruit,melons,apples etc.We will do the same again this year,the primative and the North Camino.B T W we are both 70 ish,Good Luck Alan & Janette.
Yes, and the reason why we love Spanish bread but cannot buy UK bread and have to make our own.P.S. The reason bread in Europe goes stale quickly is because they don't stuff it full of preservatives like in the UK or, presumably, the USA
ELECTROLYTES!: A Qantas cabin crew lady I used to know told me a trade secret. Crew, who get dehydrated because of the super dry environment in planes, use a non-prescription powdered electrolyte sold as a box of sachets. I can't remember the name tough. It's sold as a treatment for dehydration for diarrhoea! The trouble with Gatorade and the like is that it's loaded with sugar.
Hi Mike, great that you have been vegetarian for so long,we believe that being Vegan is the next step and being RAW Vegan is another step again! We have been 100% RAW vegan for 14 years.During that time my wife has cured herself of cancer and we have never felt more physically and mentally Fit. During the year 2013 we both ran around Australia 366 marathons in 366 days (1600km) fueled entirely on fruit and Vegetables,nuts and seeds.A world record for a couple aged 64 and 66. FMI check out our website: http://rawveganpath.comI've been a vegetarian for 46 years. I'm interested in veganism for purely ethical reasons but have never made the jump. I prefer to use rather 'conservative' medical/scientific/nutritional info so I keep an eye on essential amino acids, for instance. In other words I keep a close eye on my protein intake.
Not one of the foods you mentioned is primarily a source of protein. Do you eat other foods for protien or - I could very sceptical here. I know that there's protein present in any food, but not always high grade protein. Nuts, grains and legumes are botanically considered fruit are they not? Do you eat these foods. I consider them an essential part of a balanced vegetarian diet.
Forgive me for button-holing you but I admire people who commit to a vegan diet - too often though, vegans end up sounding kind of crazy.
Buen Camino, - Mike
Thanks. Being in that "more longevity" group (I avoid the term, "older") I appreciate your input!I will add my 2 cents to the discussion. For my body at my age, if I am doing really heavy exercise for long periods of time (say a 120 mile bike ride on a hot day), I need to proactively refuel and rehydrate or I "bonk" and my performance falls way off.
That said, some form of carb/electrolyte each hour, about 1/2 to 1 liter is needed, especially in heat. I like Gatoraid, but there are others. http://www.runnersworld.com/hydration-dehydration/what-sports-drinks-you-should-be-drinking
Additional water is fine, but an electrolyte with magnesium and salts is important. Long distance runners end up in the hospital from drinking to much just water. I also need to have some protein every 2 hours to keep going for a long day of exercise. I usually prefer some kind of meat, maybe with a little cheese. Sausage or beef jerky are my favorites. On my Camino, I intent to buy hard sliced sausage or ham as often as I can and take a bunch of zip-lock bags with me. In Europe for picnics, I find that 100 grams of sausage makes 2 nice big servings.
On long multi-day exercise adventures, I feel that muscle recovery is critically important. As such, I like to get a protein shake or chocolate milk for lunch (immediately --within a half hour---after I stop so I am ready for a hard afternoon of exercise) and at the end of the day (within half an hour of stopping so the next day I will be recovered to do it again). In running there is a lot of research into recovery drinks and the amount of protein and carbs required per pound of body weight taken within in a half hour of ending your strenuous work out. On a Camino, this is going to be a day after day after day kind of work out where recovery is critical.
http://vancouversun.com/news/commun...epted-recovery-drink-after-strenuous-activity
http://www.runnersworld.com/ask-coach-jenny/the-skinny-on-recovery-drinks
Good luck.
My advice was learned over years of long distance running (and training daily for running), long distance bicycling, and mountain climbing.Thanks. Being in that "more longevity" group (I avoid the term, "older") I appreciate your input!
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